Program Description
hypertrophy and strength building
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedAug 18, 2025 03:39
- Last EditedAug 18, 2025 04:19
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Pull-Up
2
-
5
Bicep Curl (Barbell)
4
-
6
Hammer Curl (Dumbbell)
3
-
7
Arnold Press
4
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Pull-Up
2
-
5
Bicep Curl (Barbell)
4
-
6
Hammer Curl (Dumbbell)
3
-
7
Arnold Press
4
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Pull-Up
2
-
5
Bicep Curl (Barbell)
4
-
6
Hammer Curl (Dumbbell)
3
-
7
Arnold Press
4
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Pull-Up
2
-
5
Bicep Curl (Barbell)
4
-
6
Hammer Curl (Dumbbell)
3
-
7
Arnold Press
4
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Pull-Up
2
-
5
Bicep Curl (Barbell)
4
-
6
Hammer Curl (Dumbbell)
3
-
7
Arnold Press
4
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Pull-Up
2
-
5
Bicep Curl (Barbell)
4
-
6
Hammer Curl (Dumbbell)
3
-
7
Arnold Press
4
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Pull-Up
2
-
5
Bicep Curl (Barbell)
4
-
6
Hammer Curl (Dumbbell)
3
-
7
Arnold Press
4
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Pull-Up
2
-
5
Bicep Curl (Barbell)
4
-
6
Hammer Curl (Dumbbell)
3
-
7
Arnold Press
4
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Pull-Up
2
-
5
Bicep Curl (Barbell)
4
-
6
Hammer Curl (Dumbbell)
3
-
7
Arnold Press
4
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Pull-Up
2
-
5
Bicep Curl (Barbell)
4
-
6
Hammer Curl (Dumbbell)
3
-
7
Arnold Press
4
-
8
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Decline Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
4
-
5
Overhead Extension (Dumbbell)
3
-
6
Reverse Pec Deck
3
-
7
Shrug (Barbell)
4
-
8
Reverse Wrist Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Decline Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
4
-
5
Overhead Extension (Dumbbell)
3
-
6
Reverse Pec Deck
3
-
7
Shrug (Barbell)
4
-
8
Reverse Wrist Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Decline Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
4
-
5
Overhead Extension (Dumbbell)
3
-
6
Reverse Pec Deck
3
-
7
Shrug (Barbell)
4
-
8
Reverse Wrist Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Decline Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
4
-
5
Overhead Extension (Dumbbell)
3
-
6
Reverse Pec Deck
3
-
7
Shrug (Barbell)
4
-
8
Reverse Wrist Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Decline Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
4
-
5
Overhead Extension (Dumbbell)
3
-
6
Reverse Pec Deck
3
-
7
Shrug (Barbell)
4
-
8
Reverse Wrist Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Decline Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
4
-
5
Overhead Extension (Dumbbell)
3
-
6
Reverse Pec Deck
3
-
7
Shrug (Barbell)
4
-
8
Reverse Wrist Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Decline Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
4
-
5
Overhead Extension (Dumbbell)
3
-
6
Reverse Pec Deck
3
-
7
Shrug (Barbell)
4
-
8
Reverse Wrist Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Decline Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
4
-
5
Overhead Extension (Dumbbell)
3
-
6
Reverse Pec Deck
3
-
7
Shrug (Barbell)
4
-
8
Reverse Wrist Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Decline Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
4
-
5
Overhead Extension (Dumbbell)
3
-
6
Reverse Pec Deck
3
-
7
Shrug (Barbell)
4
-
8
Reverse Wrist Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Decline Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
4
-
5
Overhead Extension (Dumbbell)
3
-
6
Reverse Pec Deck
3
-
7
Shrug (Barbell)
4
-
8
Reverse Wrist Curl (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Front Squat (Barbell)
3
-
3
Leg Extension
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
4
-
6
Sit Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Front Squat (Barbell)
3
-
3
Leg Extension
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
4
-
6
Sit Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Front Squat (Barbell)
3
-
3
Leg Extension
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
4
-
6
Sit Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Front Squat (Barbell)
3
-
3
Leg Extension
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
4
-
6
Sit Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Front Squat (Barbell)
3
-
3
Leg Extension
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
4
-
6
Sit Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Front Squat (Barbell)
3
-
3
Leg Extension
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
4
-
6
Sit Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Front Squat (Barbell)
3
-
3
Leg Extension
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
4
-
6
Sit Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Front Squat (Barbell)
3
-
3
Leg Extension
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
4
-
6
Sit Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Front Squat (Barbell)
3
-
3
Leg Extension
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
4
-
6
Sit Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Front Squat (Barbell)
3
-
3
Leg Extension
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
4
-
6
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Dumbbell)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
4
-
6
Preacher Curl (Dumbbell)
3
-
7
Military Press (Barbell)
4
-
8
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Dumbbell)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
4
-
6
Preacher Curl (Dumbbell)
3
-
7
Military Press (Barbell)
4
-
8
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Dumbbell)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
4
-
6
Preacher Curl (Dumbbell)
3
-
7
Military Press (Barbell)
4
-
8
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Dumbbell)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
4
-
6
Preacher Curl (Dumbbell)
3
-
7
Military Press (Barbell)
4
-
8
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Dumbbell)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
4
-
6
Preacher Curl (Dumbbell)
3
-
7
Military Press (Barbell)
4
-
8
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Dumbbell)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
4
-
6
Preacher Curl (Dumbbell)
3
-
7
Military Press (Barbell)
4
-
8
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Dumbbell)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
4
-
6
Preacher Curl (Dumbbell)
3
-
7
Military Press (Barbell)
4
-
8
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Dumbbell)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
4
-
6
Preacher Curl (Dumbbell)
3
-
7
Military Press (Barbell)
4
-
8
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Dumbbell)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
4
-
6
Preacher Curl (Dumbbell)
3
-
7
Military Press (Barbell)
4
-
8
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
4
-
3
Bent Over Row (Dumbbell)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
4
-
6
Preacher Curl (Dumbbell)
3
-
7
Military Press (Barbell)
4
-
8
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Bench Press (Close Grip)
4
-
5
Skull Crusher (Dumbbell)
3
-
6
Face Pull
3
-
7
Shrug (Dumbbell)
4
-
8
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Bench Press (Close Grip)
4
-
5
Skull Crusher (Dumbbell)
3
-
6
Face Pull
3
-
7
Shrug (Dumbbell)
4
-
8
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Bench Press (Close Grip)
4
-
5
Skull Crusher (Dumbbell)
3
-
6
Face Pull
3
-
7
Shrug (Dumbbell)
4
-
8
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Bench Press (Close Grip)
4
-
5
Skull Crusher (Dumbbell)
3
-
6
Face Pull
3
-
7
Shrug (Dumbbell)
4
-
8
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Bench Press (Close Grip)
4
-
5
Skull Crusher (Dumbbell)
3
-
6
Face Pull
3
-
7
Shrug (Dumbbell)
4
-
8
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Bench Press (Close Grip)
4
-
5
Skull Crusher (Dumbbell)
3
-
6
Face Pull
3
-
7
Shrug (Dumbbell)
4
-
8
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Bench Press (Close Grip)
4
-
5
Skull Crusher (Dumbbell)
3
-
6
Face Pull
3
-
7
Shrug (Dumbbell)
4
-
8
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Bench Press (Close Grip)
4
-
5
Skull Crusher (Dumbbell)
3
-
6
Face Pull
3
-
7
Shrug (Dumbbell)
4
-
8
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Bench Press (Close Grip)
4
-
5
Skull Crusher (Dumbbell)
3
-
6
Face Pull
3
-
7
Shrug (Dumbbell)
4
-
8
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Bench Press (Close Grip)
4
-
5
Skull Crusher (Dumbbell)
3
-
6
Face Pull
3
-
7
Shrug (Dumbbell)
4
-
8
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Pendulum Squat
3
-
3
Lying Leg Curl
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Hip Thrust (Barbell)
4
-
6
Seated Calf Raise
4
-
7
Decline Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Pendulum Squat
3
-
3
Lying Leg Curl
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Hip Thrust (Barbell)
4
-
6
Seated Calf Raise
4
-
7
Decline Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Pendulum Squat
3
-
3
Lying Leg Curl
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Hip Thrust (Barbell)
4
-
6
Seated Calf Raise
4
-
7
Decline Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Pendulum Squat
3
-
3
Lying Leg Curl
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Hip Thrust (Barbell)
4
-
6
Seated Calf Raise
4
-
7
Decline Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Pendulum Squat
3
-
3
Lying Leg Curl
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Hip Thrust (Barbell)
4
-
6
Seated Calf Raise
4
-
7
Decline Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Pendulum Squat
3
-
3
Lying Leg Curl
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Hip Thrust (Barbell)
4
-
6
Seated Calf Raise
4
-
7
Decline Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Pendulum Squat
3
-
3
Lying Leg Curl
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Hip Thrust (Barbell)
4
-
6
Seated Calf Raise
4
-
7
Decline Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Pendulum Squat
3
-
3
Lying Leg Curl
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Hip Thrust (Barbell)
4
-
6
Seated Calf Raise
4
-
7
Decline Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Pendulum Squat
3
-
3
Lying Leg Curl
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Hip Thrust (Barbell)
4
-
6
Seated Calf Raise
4
-
7
Decline Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Pendulum Squat
3
-
3
Lying Leg Curl
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Hip Thrust (Barbell)
4
-
6
Seated Calf Raise
4
-
7
Decline Crunch
4
-
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Dumbbell)4 Sets
-
2
Decline Bench Press (Barbell)3 Sets
-
3
Chest Fly (Cable)3 Sets
-
4
Tricep Rope Push Down (Cable)4 Sets
-
5
Overhead Extension (Dumbbell)3 Sets
-
6
Reverse Pec Deck3 Sets
-
7
Shrug (Barbell)4 Sets
-
8
Reverse Wrist Curl (Barbell)4 Sets
-
Day 3
1
Leg Press (45 Degrees)4 Sets
-
2
Front Squat (Barbell)3 Sets
-
3
Leg Extension3 Sets
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
-
5
Standing Calf Raise4 Sets
-
6
Sit Up4 Sets
-
Day 4
1
Lat Pulldown4 Sets
-
2
Seated Row (Cable)4 Sets
-
3
Bent Over Row (Dumbbell)3 Sets
-
4
Pull-Up (Bodyweight)2 Sets
-
5
Bicep Curl (EZ Bar)4 Sets
-
6
Preacher Curl (Dumbbell)3 Sets
-
7
Military Press (Barbell)4 Sets
-
8
One Arm Lateral Raise (Cable)3 Sets
-
Day 5
1
Bench Press (Barbell)4 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Pec Deck (Machine)3 Sets
-
4
Bench Press (Close Grip)4 Sets
-
5
Skull Crusher (Dumbbell)3 Sets
-
6
Face Pull3 Sets
-
7
Shrug (Dumbbell)4 Sets
-
8
Wrist Curls4 Sets
-
Day 6
1
Sumo Deadlift (Barbell)4 Sets
-
2
Pendulum Squat3 Sets
-
3
Lying Leg Curl3 Sets
-
4
Walking Lunge (Dumbbell)2 Sets
-
5
Hip Thrust (Barbell)4 Sets
-
6
Seated Calf Raise4 Sets
-
7
Decline Crunch4 Sets
-
Day 1
1
Lat Pulldown4 Sets
-
2
Seated Row (Cable)4 Sets
-
3
Bent Over Row (Barbell)3 Sets
-
4
Wide Grip Pull-Up2 Sets
-
5
Bicep Curl (Barbell)4 Sets
-
6
Hammer Curl (Dumbbell)3 Sets
-
7
Arnold Press4 Sets
-
8
Lateral Raise (Dumbbell)3 Sets
-